Types of vegetarian diets
There are several types of vegetarian diets. A lacto-ovo vegetarian diet excludes meat, poultry and fish but includes eggs and dairy. A lacto-vegetarian diet omits eggs and an ovo-vegetarian diet excludes dairy but includes eggs. A vegan diet excludes all animal-based products and ingredients, including meat, poultry, fish, eggs, dairy, honey and gelatine.
Nutritional risks of vegetarians diets
Vegetarian diets can meet our nutritional requirements, but a few nutrients require special attention to ensure they are consumed in adequate amounts. Specifically, nutrients at risk of being under-consumed include protein, omega-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B12. By choosing plant-based foods that are fortified (as are most plant milks) or a natural source of these nutrients, a nutritionally complete diet can be achieved.
Bottom line: The overall quality of a diet is not determined solely by exclusion or inclusion of particular foods. Rather, diet quality is the sum of the food choices that are made. Both vegetarian (in its various forms) and non-vegetarian diets can be of good or poor nutritional quality, depending on the balance of nutrients in the diet – it is the overall quality of the diet that ultimately affects health.
These recipes will show you how vegetables can turn from being the side of a dish to becoming the star! Whether you are trying a meat free Monday or looking at ways to get more vegetables into your day, these recipes are filling and sure to become part of your favourite meals list.
Try these healthy and delicious Vegetarian Recipes today!